thicker rounder shoulder movements?
- 07-19-2012, 11:26 PM
- 07-20-2012, 12:20 AM
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07-20-2012, 02:06 PM
07-20-2012, 09:52 PM
Evan Centopani Does a Very Short Shoulder Workout in Pittsburgh
The presses done about 1/2 way through the video similar to arnold presses but only with rotation to a neutral hand position at the bottom of the ROM. I trained up at Golds New Haven a few months ago when Evan was doing a seminar, middle of my workout Evan came over and started doing these presses next to me. So i asked what his reasonings were, he only had anecdotal observation for support but i do believe those delts speak for themselves. Been doing those presses myself since then as an addition to standard DB and have seen noticeable improvements. One note they need to be done much lighter then your normal press and should be done slow and deliberate, tension time has been key with these for me, huge pump!
edit: grammer correction
Last edited by NYiron; 07-20-2012 at 09:53 PM. Reason: grammer
07-20-2012, 10:25 PM
You also asked for thicker and rounder delts from the side. Hammer those rear delts and ensure your getting enough blood to your side delts and i think you will be pleased with how they come along.
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07-21-2012, 05:44 PM
I think rear delts have almost as much affect on thickness as the side delts. I'd start training them first, then work your way from front to back as someone above me said.
Here's a killer delt finisher: Do it for 4 sets with 30 seconds between sets and it will feel like someone is inflating your delts to the point of bursting!
12 lateral raises
12 rear delt flies
12 front raises
12 overhead presses
Use the same weight for all of the exercises and for each set. Don't rest between the exercises. The first one should be easy, the 2nd difficult, and the 3rd and 4th should make you want to break my eye socket for recommending it to you
Last edited by Doss; 07-21-2012 at 05:44 PM. Reason: Clarity
Go hard. Go heavy. Never stop.
07-21-2012, 06:20 PM
07-21-2012, 06:37 PM
Evan Centopani, he's an olympia competitor this year. Good guy too down to earth and knowledgeable.Originally Posted by hvactech
07-21-2012, 07:39 PM
07-21-2012, 09:58 PM
07-22-2012, 02:34 PM
My one suggestions would be to do them on less of an angle (more upright) such that you can finish with the upper arms aligned with your ears.
And as Doss mentioned, focus on rear delts.
07-22-2012, 02:38 PM
Doing raises prior to presses is going to place a higher level of recruitment on the triceps since the delts will be fatigued, resulting in less overload on the delts. This has been shown in EMG studies looking at pre-exhuast with flyes prior to chest presses, and I would venture to say a similar finding would occur in the case above.
Also, its not just the weight that poses a risk for shoulder injuries. You must also take into consideration, and perhaps more crucial than load, the repetition volume. Lateral raises, especially when they are done with the palm down and taken above chest level result in impingement at the shoulder joint. Doing this over and over again will do two things: increase the risk for tendonitis, and fatigue the smaller rotator cuff/fixator muscles of the shoulder, causing a deviation movement mechanics when doing presses...which can be problematic.
07-22-2012, 03:51 PM
07-22-2012, 04:07 PM
Ah but I do see, upon closer inspection of the video, a slightly increased ability to internally rotate back to a more neutral GH orientation during the eccentric phase, at the bottom of the ROM, when the radioulnar rotation is at its peak for the motion. This i could see as a benefit to the joints involved.
07-25-2012, 08:02 PM
07-25-2012, 09:16 PM
That's what I was assuming you meant. I was just working it out for myself, sparked my intrigue when you said it would result in less stress. I had never thought of it before you pointed it out. Your mostly referring to the eccentric phase?Originally Posted by ZiR RED
07-25-2012, 10:10 PM
07-26-2012, 02:40 PM
What do u suggest then for the actual delt workout.. If this is just a finisher?Originally Posted by Doss
07-26-2012, 02:52 PM
I do this movement with a little less incline to close out shoulder workouts...when your shoulders are pumped, this just makes the side of shoulder look and feel like cannonballs
07-26-2012, 08:35 PM
07-26-2012, 09:57 PM
07-26-2012, 10:55 PM
Try this workout out... I did it today and it killed me
Shoulder Press (your choice)
DB Side Raises - 4 sets
Machine Side Raises - 4 sets
DB Rear Delt Raises
DB Fromt Raises - 4 sets
Reverse Pec Dec - 4 sets
Shrugs - 3-4 sets
07-26-2012, 11:06 PM
07-28-2012, 07:24 PM
07-28-2012, 09:53 PM
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